In this episode of Adaptation by Fire, Dr. Mani Alavi sits down with Maria Herr, MS, RDN, CSSD, LD, a registered dietitian and passionate runner, to explore the critical role nutrition plays in health and athletic performance. Together, they address common misconceptions about diet and emphasize the power of consistent, mindful eating habits.

Key topics discussed include:

• The essential role of macronutrients—protein, fats, and carbohydrates—in fueling the body for both daily life and athletic pursuits.
• Protein and carbohydrate recommendations for active individuals.
• The importance of complex carbohydrates and healthy fats for overall health and performance.
• How the body uses fat and carbohydrates during exercise, with insights on fat utilization during low-intensity workouts.
• Why fat adaptation and high-fat diets may not enhance performance in high-intensity racing.
• Practical tips for maintaining a nutrient-dense diet in a modern food environment filled with hyper-palatable, calorie-dense options.
• Small, sustainable dietary changes that promote better health and performance without restrictive eating.

Maria also shares her expert perspective on the state of nutrition in the country, highlighting the challenges posed by portion sizes and sedentary lifestyles. Tune in to learn actionable strategies for optimizing your nutrition, whether you're training for a race or striving for better health.

• Learn more about Maria Herr: Nutriworks, Inc. Staff Page
• Contact the Adaptation by Fire podcast: doctor.apma@gmail.com

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